Summer fish stew with rouille

Dairy Free
Very Healthy
Health score
78%
Summer fish stew with rouille
85 min.
2
885kcal

Suggestions


Indulge in the vibrant flavors of summer with this delightful Summer Fish Stew with Rouille. Perfect for a leisurely lunch or a cozy dinner, this dish is sure to impress your guests and tantalize your taste buds. Combining succulent shell-on prawns, tender white fish, and the briny goodness of mussels or clams, this stew captures the essence of the sea while bringing together a medley of fresh vegetables.

The rich broth, crafted from a base of aromatic fennel, sweet onions, and zesty orange peel, is elevated by a splash of dry white wine and a hint of harissa paste for a gentle kick. Each spoonful is a comforting blend of textures and flavors, from the tender chunks of potato to the juicy shellfish that burst with freshness. And let’s not forget about the rouille – a quick, creamy condiment that melts into the stew, enhancing every bite with its spicy richness.

With a health score of 78, this dish is not only delicious but also very healthy and dairy-free, making it an excellent choice for many dietary preferences. Whether you’re dining al fresco or enjoying a cozy night in, serve this stew with crusty bread to soak up every last drop of its luscious sauce. Embrace the season and treat yourself to this vibrant seafood delight that embodies the spirit of summer!

Ingredients

  • large shrimp raw
  • tbsp olive oil 
  • 150 ml wine dry white
  • 200 ml fish stock fine (a cube is )
  • small fennel bulb halved thinly sliced ( 140g 5oz)
  • small onion thinly sliced
  •  garlic clove thinly sliced
  • large potatoes (I used King Edward)
  •  cranberry-orange relish 
  •  star anise 
  •  bay leaves 
  • 1.5 tsp harissa (I used Belazu)
  • tbsp tomato purée 
  • 400 canned tomatoes chopped canned
  • handful mussels 
  • 200 fish fillet skinless white cut into very chunky pieces (I used cod loin)
  • servings thyme leaves 
  • tbsp olive oil bought
  • servings top 

Equipment

  • bowl
  • frying pan
  • colander

Directions

  1. Twist the heads from the prawns, then peel away the legs and shells, but leave the tails intact. Devein each prawn. Fry the shells in 1 tbsp oil for 5 mins, until dark pink and golden in patches.
  2. Add the wine, boil down by two thirds, then pour in the stock. Strain into a jug, discarding the shells.
  3. Heat the rest of the oil in a deep frying pan or casserole.
  4. Add the fennel, onion and garlic, season, then cover and gently cook for 10 mins until softened. Meanwhile, peel the potato and cut into 2cm-ish chunks. Put into a pan of cold water, bring to the boil and cook for 5 mins until almost tender.
  5. Drain in a colander.
  6. Peel a strip of zest from the orange.
  7. Put the zest, star anise, bay and tsp harissa into the pan. Fry gently, uncovered, for 5-10 mins, until the vegetables are soft, sweet and golden.
  8. Stir in the tomato pure, cook for 2 mins, then add the tomatoes and stock. Simmer for 10 mins until the sauce thickens slightly. Season to taste. The sauce can be made ahead, then reheated later in the day. Meantime, scrub the mussels or clams and pull away any stringy beards. Any that are open should be tapped sharply on the worktop if they dont close after a few seconds, discard them.
  9. Reheat the sauce if necessary, then stir the potato, chunks of fish and prawns very gently into the stew. Bring back to the boil, then cover and gently simmer for 3 mins. Scatter the mussels or clams over the stew, then cover and cook for 2 mins more or until the shells have opened wide. Discard any that remain closed. The chunks of fish should flake easily and the prawns should be pink through. Scatter with the thyme leaves.
  10. To make the quick rouille, stir the rest of the harissa through the mayonnaise.
  11. Serve the stew in bowls, topped with spoonfuls of rouille, which will melt into the sauce and enrich it. Have some good bread ready, as youll definitely want to mop up the juices.

Nutrition Facts

Calories885kcal
Protein17.96%
Fat47.66%
Carbs34.38%

Properties

Glycemic Index
230.88
Glycemic Load
34.59
Inflammation Score
-10
Nutrition Score
46.946086883545%

Flavonoids

Malvidin
0.05mg
Catechin
0.59mg
Epicatechin
0.42mg
Eriodictyol
1.26mg
Hesperetin
18.15mg
Naringenin
10.32mg
Apigenin
0.15mg
Luteolin
2.22mg
Isorhamnetin
1.75mg
Kaempferol
1.82mg
Myricetin
0.19mg
Quercetin
9.73mg

Nutrients percent of daily need

Calories:884.56kcal
44.23%
Fat:45.81g
70.47%
Saturated Fat:6.85g
42.81%
Carbohydrates:74.34g
24.78%
Net Carbohydrates:59.46g
21.62%
Sugar:24.63g
27.37%
Cholesterol:98.44mg
32.81%
Sodium:821.06mg
35.7%
Alcohol:7.84g
100%
Alcohol %:1.01%
100%
Protein:38.84g
77.68%
Vitamin C:117.3mg
142.18%
Vitamin K:115.74µg
110.23%
Potassium:2680.92mg
76.6%
Vitamin E:10.32mg
68.8%
Selenium:47µg
67.15%
Vitamin B6:1.29mg
64.7%
Manganese:1.29mg
64.33%
Fiber:14.88g
59.52%
Vitamin B3:11.24mg
56.21%
Phosphorus:550.12mg
55.01%
Copper:1.03mg
51.48%
Iron:7.85mg
43.59%
Magnesium:172.37mg
43.09%
Folate:148.13µg
37.03%
Vitamin B1:0.46mg
30.36%
Vitamin B12:1.74µg
29.05%
Calcium:283.42mg
28.34%
Vitamin B2:0.39mg
22.94%
Vitamin B5:2.23mg
22.27%
Vitamin A:1069.42IU
21.39%
Vitamin D:3.1µg
20.67%
Zinc:2.58mg
17.23%